🎇 Wishing you a vibrant, joy-filled New Year, Friend! 🎇

You've arrived.

As you step into 2024 with fresh intentions and a sober spirit, I'd like to share a goal with you (and I hope you'll respond to me with a goal you have for the year). It's a goal that I'm hoping is catered to you. Perhaps it's audacious, but here it is… I will attempt to illuminate your path with weekly revelations in health relevant to your sober life, that are as delectable as are data-driven. To kick off the year, I'm sharing about a workshop that I offer named, Eating For Your Genes. This isn't just another fad diet class/webinar; it's a journey to the core of who you are and your well-being. And yes, like I will continue to say, it starts with your DNA. 🧬🍽

The Science of Sustenance 📚

Nutrigenomics, the study of how your genes interact with your diet, has opened doors to a personalized approach to nutrition. This excites me to no end; I share this with all my clients, hoping for a change in their perspective on what they consume. Some automatically get it while others hold onto their beloved bagels and chicken fingers; no judgment from me, just sharing where others are at. We all find health in our own time, some earlier (in life) or healthier than others, while others wait until perhaps it's too late… What you put into your body matters. Every item (think lotions, coffee, burritos, secondhand smoke, EMFs, makeup, medicine) you put into or onto your body is creating a chemical reaction, and that reaction is either fueling you for good or, well, making you tired (that's a nice way to say it).

A fascinating study by Guest et al. on sport nutrigenomics revealed that our genes influence how we respond to foods and nutrients. The past decade has brought a surge in research, highlighting that our genetic variants affect nutrient absorption, metabolism, and even the excretion process. This means that the one-size-fits-all dietary model is as outdated as low-rise jeans. What's more, these gene-diet interactions are now acknowledged to affect metabolic pathways that are crucial to our health and athletic/physical performance. By diving into personal genetic testing, we can tailor our diets not just to feel good, but to perform and live with ease and less aches and pain. 🏃‍♀️💡

Your Genes, Your Groceries 🛒

How does this affect you? It's simple—knowledge is power. Understanding your unique genetic makeup can be the key to unlocking an optimized diet that supports your alcohol-free lifestyle. It's not about restrictions; it's about revelations. As we age and navigate through hormonal changes and even the empty-nest phase, our bodies demand a deeper level of care. Your genes hold critical clues to which nutrients you should embrace and what you may want to avoid, like a HIIT class, leading to better health outcomes and maybe even slowing down the ticking clock of aging. 🕰️🥦

As you approach middle age, you must be as strategic about protein intake as about choosing the right pair of shoes—it’s all about the perfect fit for your genes. At this stage, it's crucial to maintain muscle mass, support bone health, and keep your metabolic fires burning brightly, and protein is the star player in this scenario.

Energizing your plate with the right proteins can be like providing a VIP pass to your genes, especially those responsible for building and repairing tissues, and producing enzymes that keep your body's biochemical processes humming along. A diet rich in quality protein sources can support genes involved in muscle synthesis, such as the mighty mTOR pathway, and may interact positively with genes like LPL (lipoprotein lipase), which is vital for fat metabolism. (Yes, you will want to make sure you are revving the engine for that gene!)

Consuming sufficient protein is important because it provides the necessary amino acids that your body can't synthesize on its own. These amino acids are the substrates for a multitude of proteins, including enzymes that regulate gene expression by turning genes on or off. This regulation can affect everything from metabolism to muscle maintenance, which is especially pertinent as you age.

Proteins also directly affect the structure and function of genes. Some proteins act as transcription factors that bind to DNA and facilitate or inhibit the transcription of certain genes. The right amount and types of dietary protein can thereby influence genetic expression, potentially leading to more favorable health outcomes.

The magic of protein extends to influencing lipid profiles, too. Some women with certain genetic variations might see improvements in HDL levels when their protein intake is balanced with polyunsaturated fatty acid (PUFA) intake, illustrating how personal genetics can direct the nutrient symphony.

Eating on Purpose 🌟

Embracing the genes-to-plate philosophy isn't just good for the body; it's a feast for your soul. Making intentional choices about your food based on your genetic predisposition is an act of self-love and what we talk about all the time when we are talking about SELF Preservation. It's a commitment to honoring your body's intrinsic needs, and it's a powerful tool in the sober-living toolkit. By aligning your eating habits with your genetic blueprint, you empower yourself to live on purpose, to thrive on your own terms, and to savor the richness of life sans alcohol. 🥂(non-alcoholic, of course!)

Over the next several weeks, make a solid commitment to being aware of what you are eating and what you are putting into your body; you can use an app, take photos, or even write it all down. Just do it.

Nourishing the Spirit 🧘‍♀️

Now that I've rambled on about DNA dining, let's transition to my favorite topic, spiritual sustenance. Here are three soul-enriching practices to add to your daily routine:

1. Mindful Moments: Take five minutes each day to practice mindfulness. This could mean meditating, deep breathing, or simply being present. It's about creating a sacred space for self-reflection and peace. 🌿✨

2. Digital Detox: Unplug from the digital world for a set period each week. Give yourself the gift of undisturbed time to reconnect with your thoughts and the world around you. 📵📚

3. Creative Expression: Whether it's painting, writing, or dancing, expressing yourself creatively is a powerful way to explore and release your inner emotions. It's therapeutic and incredibly freeing. 🖌️💃

📚Ready to start the year off with a good read?

1. "The DNA Restart: Unlock Your Personal Genetic Code to Eat for Your Genes, Lose Weight, and Reverse Aging" by Dr. Sharon Moalem.

2. "The Epigenetics Revolution: How Modern Biology Is Rewriting Our Understanding of Genetics, Disease, and Inheritance" by Nessa Carey.

3. "Gene Keys: Unlocking the Higher Purpose Hidden in Your DNA" by Richard Rudd.

DID YOU KNOW? While we often think of DNA as a fixed code, the field of epigenetics has shown that our lifestyle can actually influence how our genes are expressed. This means that your choices, including your diet, can have a real impact on your gene activity! 🤯🍇

And finally, here's your joke to kickstart the year with a chuckle:

Why did the scarecrow win an award? Because he was outstanding in his field – just like you're going to be in your sober journey this year! 🌽😆

Cheers to a 2024 full of health, awareness, and a heaping spoonful of genetic wisdom!

Your guides to glowing from the inside out,

Lane and Tamar 🌟💌

Did you listen to this week's episode?

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None of this is medical advice. This newsletter is strictly educational and is not medical advice or a solicitation to buy any supplements or medications or to make any medical decisions. Always be careful. Always consult a professional. Please don't sue us. 😇

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